Thanks guys, food for thought, maybe ill aim for 3 fast, 2 jog recovery..
cougie, I'm kind of ticking over. Training is a bit sporadic at the mo. managing a lunchtime tempo of between 4-6m at 7'30 ish pace once a week. Run into work slow (3.5m) once a week and sometimes do parkrun Saturdays.
want to get more benefit from the slow work run given my limited volume so hence the fartlek q..
am aiming to get under 21 for 5k (current pb 22'20) sub 45 for 10k (race in 3 wks) and sub 1'40 half at great west half in oct (will train properly for this around 10 wks out).
my history is that I've been running properly for about 3 years. 2011 first half in 2 hours. 2012 reading half in 1'54. This year reading half in 1'44 and London marathon in 4'06.
Longer term goal is for Edinburgh mara in 2015, sub 4 hours...
ricky that sounds like a great effort on a tough course on a hot day! Hope you're not beating yourself up about it.
jealous of your latest marathon training, hope its off to a good start?
i am just coming out of illness which started last Wednesday lunch. I was doing a 5 mile tempo at 7'30 pace (same pace as previous wk) and felt terrible - stomach pain, and had to stop twice. Thought I was having an off day but t developed in to a full on virus/cold which weirdly was a relife in terms of training!
had a week off so shld be fresh for this Wednesday lunchtimes tempo ; o )